🥇 2026 SIX MONTH HALF DISTANCE ROCKFORD - MASTERS W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
🥇 2026 SIX MONTH HALF DISTANCE ROCKFORD - MASTERS W/AI RUN GAIT ANALYSIS - PAUL M. JOHNSON
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Race Rockford Strong: Your Blueprint to Half Distance Triathlon Success
The Half Distance Triathlon in Rockford, Illinois offers a unique race-day experience—starting with a 1.2-mile downriver swim in the Rock River, followed by a 56-mile ride through Rockton Township’s rolling hills, and finishing with a scenic two-loop 13.1-mile run along the riverbanks and downtown. To perform your best on this course, you need more than just motivation—you need a proven training strategy built for mature athletes with serious goals.
The Competitive Masters 40+ Six-Month Half Distance Triathlon Training Plan is designed specifically for athletes over 40 who want to race smarter, stronger, and faster.
Why This Plan Works—Especially for Rockford
✅ Progressive Periodization – Structured 3:1 build/recovery weeks prevent burnout and drive consistent fitness gains
✅ Swim-Specific Prep – Develop efficiency and confidence for Rockford’s 79°F downstream swim
✅ Bike Endurance & Strength – Handle the elevation shifts of northern Illinois with hill-focused workouts
✅ Run Durability – Build stamina to conquer Rockford’s warm, two-loop course in race-ready condition
✅ Masters-Focused Strength Training – Injury-preventive workouts that support long-term performance
Is This Plan Right for You?
This plan is ideal if you can already:
✔️ Swim 1,500 meters comfortably
✔️ Bike 30 miles with steady endurance
✔️ Run at least 5 miles with confidence
If that’s you, this plan will elevate your fitness and race-day readiness in just 24 weeks—starting at 7.5 hours per week and peaking at 12.5.
Your Training Toolbox Includes:
🏊 Expert Video Swim Drills – Refine form with elite technique guidance
📈 HR & Power-Based Workouts – Train with precision, not guesswork
💪 Strength Workouts with Video Demos* – Functional, age-smart conditioning
📅 Auto-Sync to Smart Devices – Stay organized and focused
📬 Email Coach Support – Ask questions, get personalized advice, stay accountable
Don’t Just Finish Rockford—Race It Like a Pro
This plan is engineered for serious Masters athletes aiming to compete at their peak in Rockford’s dynamic course environment. Whether you're targeting a personal best or age-group placement, this is your roadmap to a breakthrough performance.
👉 Start your journey today with the Masters 40+ Half Distance Triathlon Plan—and race Rockford with confidence and strength.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:02:00 | 02:00:00 |
|
Bike
x3
|
02:54:00 | 03:20:00 |
|
Swim
x3
|
01:21:00 | 01:15:00 |
|
Strength
x1
|
01:13:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:02:00 | 02:00:00 | |
|
|
02:54:00 | 03:20:00 | |
|
|
01:21:00 | 01:15:00 | |
|
|
01:13:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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- Heart Rate Monitor
- GPS
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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